WOD Blog
 | Wed, Oct 16 2024 |  |
 | Happy Birthday: Erin B |
| Wednesday 16 October 2024 | Warm Up Wednesday 16 October 2024 |
Wednesday 16 October 2024 (Rounds, Rx2, Rx3) 20min Amrap: 5 Hang Power Cleans 95/135 | 75/115 | 55/95 10 Pull Ups | Assisted PU | Ring Rows 20 Double Unders Unbroken | 20 DU | 40 SU 200m Run (4reps)
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| 1st | 7 Rx | Nichole Wed, Oct 16, 2024 | | 2nd | 6+37 Rx | Emily M Wed, Oct 16, 2024 | | 3rd | 5+5 Rx | Léa Wed, Oct 16, 2024 | | 1st | 7+13 Rx | Mason M Wed, Oct 16, 2024 | | 2nd | 6+10 Rx | Jacob Br Wed, Oct 16, 2024 | | 3rd | 5+35 Rx | Tim G Wed, Oct 16, 2024 |
| Jacob Br | 6+10 Rx | | | Shashank g | 6 Rx3 | | | Saba | 5+36 Rx3 | DU | | DeVonna | 5+36 Rx3 | | | Noelle | 6 Rx3 | | | Sam ra | 6+15 Rx3 | | | Cody P | 5 Rx3 | | | Mauricio | 6+35 Rx3 | | | Navaneetha | 5+1 Rx3 | | | Nichole | 7 Rx | | | Shiva | 8 Rx3 | | | Norm | 4+32 Rx2 | | | Viswanath | 6+1 Rx3 | | | Kendall B | 5+15 Rx3 | | | Sofia | 7 Rx3 | | | Erin B | 6+5 Rx3 | | | Heather A | 6+15 Rx3 | | | Léa | 5+5 Rx | | | Jesca | 5+15 Rx3 | | | Joe W | 4 Rx3 | | | Anthony | 4+16 Rx2 | | | Adam D | 6+37 Rx3 | 135/PU | | Sam Re | 8+5 Rx | | | Rilie | 6 Rx3 | | | Jim | 5 Rx3 | | | Ryan M | 7 Rx3 | | | Rees | 5+5 Rx3 | 105, PU, SU | | Charity | 5 Rx3 | 35, RR, PT | | Cole D | 4+12 Rx2 | | | Amber G | 5+3 | mod: 135, crossovers | | Logan | 5+3 Rx3 | 115, PU, SU | | Tim G | 5+35 Rx | | | Tobie | 7 | 135 HPC;BPU;Bike | | Darcy C | 6+50 Rx2 | | | Courtney Sp | 5+56 Rx3 | Ring rows | | Brian H | 6+12 Rx3 | | | Steven L | 6+15 Rx3 | 135 HPC; KPU;SU | | Shashank K | 5 Rx3 | JPU | | Mason M | 7+13 Rx | | | Emily M | 6+37 Rx | | | Vinod | 6+37 Rx3 | Ring Rows |
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Warm Up Wednesday 16 October 2024 (Time) 100 M run 8 Samson lunges + pass through 5 seal to down dog + heel drops 8 banded lat pull downs :30 jump rope 5 jumping air squats 5 broad jumps 10/10/10 banded pull aparts 200m run :30 Jump rope Smash traps, lats, calves, feet Thread the needle Preacher stretch on foam roller 8 scap pulls 5 strict pull ups 8 kip swings 5 pull ups 3 deadlifts 3 hang high pulls 3 hang muscle cleans 3 hang power cleans
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